It’s not enough to merely live longer, your goals should also include staying healthy and maintaining your quality of life over time.

Do you want to live longer? Life expectancy has been increasing a little more each year and it is becoming more and more common to see people living well into their 90s and even passing the century mark, but when you are looking to live longer you shouldn’t think only about adding more and more candles to the cake, but also about how to live well as you age.

Chris Hemsworth, for example, said in his documentary Limitless that he intended to live to be 90, but he only wanted to do so if he could maintain his good health, mobility, and mental acuity over time.

As part of his plan, Hemsworth focused on exercise and nutrition (he even tried a four-day fast), where he was able to discover what science had already confirmed, that what we eat affects us more than we think and can be key to extending our lifespan.

And the Marvel actor is not alone in his focus on his diet. A new study from Harvard’s School of Public Health, published in the journal JAMA Internal Medicine, found that there is a way of eating and certain foods that can help reduce the risk of premature death and add a few extra years, and also assure that those years can be lived to their fullest. We must always remember, however, that you not only have to eat well, but you also have to stay active and incorporate the best exercises for you into your daily routine.

How to live longer: the eating habits you should follow

The Harvard study found there are four healthy eating patterns associated with a lower risk of death. The advantage is that this means that there is not just one right way to eat, and instead, there are a few options available. You can follow the one that best matches your needs and preferences.

1. The Mediterranean diet

The first approach that the study looked at is the Mediterranean diet—one built around fish, olive oil, whole grains, and fruit and vegetables, found mainly in the Mediterranean area.

One important practice of this diet is to consume healthy fats on a regular basis. “This dietary pattern emphasizes healthy fats, especially monounsaturated fat, in addition to plant-based foods and moderate alcohol,” says study coauthor Dr. Frank Hu.

2. The healthful plant-based diet

This approach to eating focuses on healthier plant-based products (not all plants are equal, however, with green vegetables favoured over potatoes, for example) and reducing or eliminating the consumption of foods from animals.

The idea is to have a much more controlled consumption of processed carbohydrates and animal products, which can be less healthy and increase the risk of problems such as obesity and heart disease. In addition, the aim is also to reduce one’s consumption of sugar—a good dietary choice that has many benefits.

3. Forbidden foods

The study also says that they used Harvard guidelines to determine which foods to eliminate because they are unhealthy or do not provide many nutrients. Among these are highly processed red meat, sugary drinks, and alcohol which are all especially unhealthy. It is a good idea to avoid these in daily life and, when you do consume them, do so in moderation.

4. It’s never too late

Another key point the study found is that you can start developing good habits at any time. Yes, it is preferable to do so when you’re still young, but it’s really never too late. Changing and improving your diet has benefits no matter when you do it.

5. Remember the basics

You can modify your diet according to your personal preferences, but there are a few key points that can be helpful. “But the common principles—eating more-plant based foods and fewer servings of red meat, processed meats, added sugar and sodium—should be there, no matter what kind of diet that you want to create,” Hu says.